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Posted by Mike Gittleson on Aug 10, 2018 9:17:01 AM

In February of 2014 the Journal of Investigative Dermatology , published the article 'The skin not the largest organ.' a good read. The Journal of Comprehensive Physiology in a published article - 'Muscle as a secretory organ.' - states,  "Skeletal muscle is the largest organ in the body."

As strength coaches we tend to think of muscle exclusively in relation to muscle fiber contractions, posture, breathing and the locomotion of our activities. Seldom do we think of skeletal muscle as a secretory organ and it's ability to communicate with other organs such as adipose tissue, the liver, pancreas, our bones and the brain. 

Myokines are small proteins released by muscle cells in response to muscular contractions.  They are involved in  tissue regeneration and repair, inflammation reduction, reduction of the risk of chronic metabolic diseases and maintenance of healthy bodily functioning. Skeletal muscle as an endocrine organ produce and release these proteins, which like hormones, exert specific endocrine effects.

Understanding that inactivity leads to an altered myokine response and muscular work a positive healthy molecular return, illustrates the far-reaching effect of strength training regularly and continually throughout life. 

In our modern environment with televisions, computers, advanced technology, cell phones a sedentary behavior with little or moderate muscular work is commonplace.  With the physiological knowledge of the skeletal muscles contributions in Getting Strong more than walking and running alone are necessary to achieve what is deemed a 'healthy lifestyle'. 


  Getting Strong on the Pendulum Power Rack System

Topics: Muscular Growth, Muscular Strength, Strength Training, Pendulum Rack System, Pendulum Chin-Up Bar, Pendulum Rope Pull

A Great Way To Finish

Posted by Mike Gittleson on May 12, 2018 6:03:35 PM

Once an athletes exercise routine is completed - time them pulling the rope in both directions. A great way to finish and Get Strong!


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Topics: Pendulum Rack System, Pendulum Rope Pull

Pulling Ropes With Pendulum

Posted by Mike Gittleson on Apr 6, 2018 3:36:01 PM

Begin the exercise by using the Rope Pull on the Pendulum Lat Combo Pull. Once completed, quickly move to the rope pull on the Pendulum Power Rack and pull the resisted rope in both directions to Get Strong!




Topics: Pendulum Rope Pull, Pendulum Rack System

Westlake High School - Austin, Texas

Posted by Mike Gittleson on Jan 4, 2016 6:34:00 PM

Westlake High School in Austin, Texas installes installs the Pendulum Rack Syatem.




Topics: Pendulum Rope Pull, Pendulum Rack System

Pendulum Rope Pull Pulldowns

Posted by Mike Gittleson on Dec 8, 2015 7:45:00 PM

The Pendulum Lat Combo Pulldown comes with four standard handles and a thick grip pulling location for hand strength. Adding a 'universal clip' to the Pendulum Pulldown allows for rope pulling, as well as a variety of other attachments.  rope pulls

Each affixed handle can be used for either a wide or narrow grip pulling motion and can be used with one arm or two arms at a time. The Pendulum Lat Combo Pulldown is a great machine for variety and better machine for Getting Strong. 

Topics: Pendulum Rope Pull, Pendulum Pulldown

Rope Pulling

Posted by Mike Gittleson on Oct 28, 2015 7:38:00 PM

Using the rope pull on the Pendulum Lat Combo Pull strengthens the upper back, as well as the arms and hands.

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Adding the Pendulum Rope Pull immediately afterwards strengthens the athlete's will.

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Use rope pulling to Get Strong.

Topics: Pendulum Rope Pull, Strength Training, Pendulum Pulldown

Upper Back Routine

Posted by Mike Gittleson on Sep 9, 2015 10:07:00 PM

Start by doing a set of 10-15 repetitions with a neutral grip on the Pendulum 3-Way Row machine.



Once the rowing exercise is completed go to the Pendulum Rope Pull positioned on the Pendulum Power Rack and pull the rope upwards at approximately an 80 degree angle. You must completely pull the rope from beginning to end. The tension on the Rope Pull should be set at the same tension it would take you to pull the rope completely through in 30 seconds when the rope pull is your first exercise of the workout.



Once completed start at the top of the chin up bar and try to lower yourself to a straight arm position in 90 seconds. If this can be accomplished add weight the next workout. Record your time.



When the negative chin is completed set the Pendulum Rope Pull so you are pulling the rope end to end at a 45 degree angle. The resistance remains the same as the previous rope pull. RLC6742

Upon completion set your Pendulum Adjustable Chin/Dip Bar so your body is at a 45 degree angle. With your feet always remaining on the floor and your body straight do as many pulls to the bar as possible.



1). Pendulum 3-Way Row... 10-15 Repetitions

2). 80 degree Pendulum Rope Pull from the floor

3). 90 second Negative Chin

4). 45 degree Pendulum Rope Pull

5). 45 degree Pendulum Chin/Dip bar pull... maximum repetitions 

A great way to Get your upper back Strong.

Topics: Pendulum Chin-Up Bar, Pendulum Rope Pull, Pendulum Chin/Dip Station, Strength Training, Pendulum 3 Way Row

Training The Hands To Get Strong

Posted by Mike Gittleson on Feb 13, 2015 4:11:00 PM

Hand-grip strength has been identified as one limiting factor for manual lifting and carrying loads. An object's weight, the actual surface material being lifted and visual cues have a great deal to do with the digital forces we apply when we are lifting it. Lifting and carrying loads is the essence of strength training. For an athlete to reach his potential he or she must Get their hands Strong

All our fingers can contribute to the total force we can emit when grasping an object even the grip span affects the outcome. Training with different grip tools, varying widths as well as concentrating on individual and pairs of digits maximizes hand strength, which is reflected in total body strength.

Below the athlete begins the exercise using a 'ball grip wrist roller.'  When the exercise is completed he uses different finger combinations on the Rogers Rope Pull to strengthen each digit.






Topics: Pendulum Rope Pull, Grip Cart, Grip training, Strength Training

Finishing The Biceps

Posted by Mike Gittleson on Jan 31, 2015 10:34:00 AM

The barbell curl is a fundamental part of a weight training program. Any change in the lever system effects the muscular tension and therefore the outcome of the resistance being utilized on the bar. Going from a straight knee to a bent knee during lifting or simply extending your head can add leverage to the barbell and lessen the result.

Knowing this coaches may require various set and rep schemes and weight lifting system techniques to maximally develop the arms. A simple yet brutal method to ensure you are fully training the bicep is resistive rope pulling.  

Immediately upon conclusion of a barbell curl, with the Rogers Rope Pull attachment set at the base of the Pendulum Rack, have the athlete pull the rope at a difficult setting until completed.

The good news is that the exercise will require bending the knees, throwing the head back, as well as every ounce of energy the athlete can muster to finish the exercise. A great way to Get not only the biceps but the entire body Strong





Topics: Pendulum Rope Pull, Strength Training, Pendulum Rack System

Finishing The Pendulum Row

Posted by Mike Gittleson on Jan 18, 2015 7:08:00 PM

A 'finishing' movement following the Pendulum 3-Way Row makes the difficult...difficult.



Finishing a workout with the Patented Pendulum Rope Pull is a great way to Get Strong.

Topics: Pendulum Rope Pull, Pendulum 3 Way Row